Grip for deadlift

[Cap]

Alternate or pronated?  What's safest and most effective?

[pobrecito]

Alternate with chalk.....it's better than straps, and I have never had my grip fail me using this.

[Cap]

Alternate with chalk.....it's better than straps, and I have never had my grip fail me using this.

what about the stuff about tearing a bicep?

[Jr. Yates]

what about the stuff about tearing a bicep?

never thought of that.  I go both hands over until my heavier sets.

[Cap]

never thought of that.  I go both hands over until my heavier sets.

I have never gone above 500 but I'm not sure what would happen.  Never had bicep pain though.

[Jr. Yates]

I have never gone above 500 but I'm not sure what would happen.  Never had bicep pain though.

I've never gone that heavier either, the lowest for reps i usually go is 6.

[Cap]

I've never gone that heavier either, the lowest for reps i usually go is 6.

Yea.  I think I'll do it alternate unless I feel pain

[haider]

I asked Van_Bilderass thsi question a week ago and he obliged to answer about Deadlifting and Bicep tears, both from personal experience and with general info.

Here it is:

Quoted from Van_Bilderass
Hey,

Yes I got the minor tear on both biceps' doing deads with over-under grip. It wasn't that dramatic, I only noticed it after I was finished with the workout. Next day I had a small bruise on the forearm. The distal/outer part of the biceps is about an inch shorter now. Slightly worse on the supinated arm. I don't know if there already was some damage or some sort of micro-tears beforehand, so I can't say if it was just due to the deads or accumulative damage from years of heavy training.
I read a journal article on medscape.com about distal biceps tears, there's a bit about why they happen etc. You have to register to read it:
http://www.medscape.com/viewprogram/3796_index

I don't know if I'd worry too much about it if I were you, though I guess you can't be too careful. At least check so you don't bend the supinated arm at all when you dead.

[Cap]

I think I might have gotten one on my right arm then.  I noticed it all of a sudden a day after heavy biceps and it fuckin hurt.

[pobrecito]

I've never had any issues at all with biceps pain or anything using an alternating grip....Ronnie's biceps are fine and he exceeds 800lbs with alternate grip.

I would bet you had some pre-existing injury/minor tear that you exacerbated.

[Jeff Miller]

I've gone 575 with an alternate grip -- never had an issue with biceps.

[davie]

I did over/under grip until i heard about bicep risk, tried over/ovr grip and found im like 20kg's weaker now on deads lol.

davie

[Petrucci]

I did over/under grip until i heard about bicep risk, tried over/ovr grip and found im like 20kg's weaker now on deads lol.

davie

yeah, me too, im weaker with over over grip....my hands start to fail usually before the time they would fail with the alternate grip

[davie]

yeah, me too, im weaker with over over grip....my hands start to fail usually before the time they would fail with the alternate grip

Its weird eh lol. I was happy using over for left hand and under for right, and doing it this way, my left hand (over) was strong, but now that both hands are overhand grip the left and right seem to be weaker.

davie

[GoneAway]

I could lift more with over/under, but kept a straighter bar with just overhand. If you don't feel biceps pain, stick with whatever works.

[Old_Rooster]

unless you are a powerlifter, use straps if you have to, you don't do deadlifts to train grip, its total body exercise.

the don't use straps mindset is idiotic.  if you can dead more weight with straps, for gods sake, use straps.

[Cap]

unless you are a powerlifter, use straps if you have to, you don't do deadlifts to train grip, its total body exercise.

the don't use straps mindset is idiotic.  if you can dead more weight with straps, for gods sake, use straps.

That's probably some of the better advice I have seen you give.  I'd imagine even with straps your grip would get some strength with the added weight.

[kicker]

Are you guys saying with the alternating style, the arm with the underhand grip is more prone to a biceps tear?

I use alternating grips when deadlifting (left pronated, right supinated), and can say that the right biceps has gotten bigger just from that.

[Cap]

Are you guys saying with the alternating style, the arm with the underhand grip is more prone to a biceps tear?

I use alternating grips when deadlifting (left pronated, right supinated), and can say that the right biceps has gotten bigger just from that.

I have been told that but the day I got the bruise was after a heavy ass bicep day, not a deadlifting day.  I could have just used too much weight and that caused the forearm bruise.  I like the alternating grip and never use straps for deads.

[Your MAAAAaaaa]

what about the stuff about tearing a bicep?

ever thought fuck worrying about what everyone else says and trying out for myself!?


Never had a problem even with the heaviest weight i've gone too.


ta ta

[Cap]

ever thought f**k worrying about what everyone else says and trying out for myself!?


Never had a problem even with the heaviest weight i've gone too.


ta ta

I only worried after the bicep/forearm bruise...you know?

[GoneAway]

Never heard of a bruised muscle after training. Might be something to look into.

[Fulgorre]

ever thought f**k worrying about what everyone else says and trying out for myself!?


Never had a problem even with the heaviest weight i've gone too.


ta ta

This kind of crap is why I can't read the forums at work! ZOMG hahahaha  Please remove the penis picture

[Montague]

Alternate or pronated?  What's safest and most effective?

Hey Cap,
Are you dead lifting for power or physique?

Alt. grip will give more power, but a lot of bodybuilders who DL more for reps use a double pronated (over) grip for more equal distribution of stress on the back.
And yeah, this grip will reduce most people's max. But again, what's your goal?

As for the bi tear, make sure you keep your arms straight!
I don't know if this is what caused your tear, but...

I've seen many a lifter shrugging or dead lifting with their arms bent at the elbow (anywhere from 4-6 degrees in some instances).
Okay with light weight, but as you go heavier, elbow flexion during these lifts DOES put stress on the biceps.
So be careful.

[Cap]

Hey Cap,
Are you dead lifting for power or physique?

Alt. grip will give more power, but a lot of bodybuilders who DL more for reps use a double pronated (over) grip for more equal distribution of stress on the back.
And yeah, this grip will reduce most people's max. But again, what's your goal?

As for the bi tear, make sure you keep your arms straight!
I don't know if this is what caused your tear, but...

I've seen many a lifter shrugging or dead lifting with their arms bent at the elbow (anywhere from 4-6 degrees in some instances).
Okay with light weight, but as you go heavier, elbow flexion during these lifts DOES put stress on the biceps.
So be careful.

I'm not certain I tore it.  The bruise was only on the foearm.  My bicep was sore but no bruise.  I want a big deadlift again but I want a thick back as well.  I keep my arms straight when doing shrugs and DLs.